Client: Sofia Fraile

Coach: Mark Carroll

DAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
TRAINING OVERVIEW

Program: The Phoenix Method - Female PRO

Phase: PHASE 1 GYM

WORKOUT

Lower 1

Upper 1

Lower 2

Rest Day

Upper 2

Lower 3

Rest Day
 STEPS

Refer to the Welcome Pack for your Cardio and Step Requirements

Refer to the Welcome Pack for your Cardio and Step Requirements

Refer to the Welcome Pack for your Cardio and Step Requirements

Refer to the Welcome Pack for your Cardio and Step Requirements

Refer to the Welcome Pack for your Cardio and Step Requirements

Refer to the Welcome Pack for your Cardio and Step Requirements

Refer to the Welcome Pack for your Cardio and Step Requirements
quirements

quirements

quirements

quirements

quirements

quirements

quirements
The Phoenix Method - Female PRO

Client: Sofia Fraile Phase: PHASE 1 GYM

Coach: Mark Carroll Workout: Lower 1

A) High Bar Squat - Heels Elevated

Week Sets Reps Rest Tempo

1 4 10,8,6,10 150 2010

2 4 10,8,6,10 150 2010
3 4 10,8,6,10 150 2010
4 4 10,8,6,10 150 2010

B) B-Stance BB Hip Thrusts Pause 1s at top

Week Sets Reps Rest Tempo

1 3 8-10 each 120 2011

2 3 8-10 each 120 2011
3 3 8-10 each 120 2011
4 3 8-10 each 120 2011

C1) Lying Leg Curl - 1 & 1/4 Reps at Top

Week Sets Reps Rest Tempo

1 3 7-9 30 3010
2 3 7-9 30 3010
3 3 7-9 30 3010
4 3 7-9 30 3010

C2) DB Bulgarian Split Squats

Week Sets Reps Rest Tempo

1 3 7-9 Each Leg 90 2010

2 3 7-9 Each Leg 90 2010
3 3 7-9 Each Leg 90 2010
4 3 7-9 Each Leg 90 2010

D) 90* Back Extensions

Week Sets Reps Rest Tempo

1 3 12-15 60 2011
 2 3 12-15 60 2011
3 3 12-15 60 2011
4 3 12-15 60 2011

E) Standing Straight Leg Abductions - Banded

Week Sets Reps Rest Tempo

1 2 15-20 Each Leg 45 1010

2 2 15-20 Each Leg 45 1010
3 2 15-20 Each Leg 45 1010
4 2 15-20 Each Leg 45 1010

F) Decline Bench Crunches

Week Sets Reps Rest Tempo

1 3 15,12,10 45 3010
2 3 15,12,10 45 3010
3 3 15,12,10 45 3010
4 3 15,12,10 45 3010
Phase: PHASE 1 GYM

Workout: Lower 1 Day: Monday

Set 1 Set 2 Set 3 Set 4

Weight Reps Weight Reps Weight Reps Weight Reps
20 kg 10 30 kg 8 40 kg 6 20 kg 10
26 kg 10 28 kg 8 30 kg 6 26 kg 10
30 kg 10 32 kg 8 34 kg 6 30 kg 10
32 kg 10 34 kg 8 36 kg 6 32 kg 10

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
10 kg 8-10 each 10 kg 8-10 each 10 kg 8-10 each
- 8-10 each 10 kg 8-10 each 10 kg 8-10 each
30 kg 8-10 each 30 kg 8-10 each 30 kg 8-10 each
20 kg 8-10 each 20 kg 8-10 each 20 kg 8-10 each

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
- 7-9 - 7-9 - 7-9
36 kg 7-9 36 kg 7-9 36 kg 7-9
25 kg 7-9 27.5 kg 7-9 27.5 kg 7-9
30 kg 7-9 30 kg 7-9 30 kg 7-9

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
8 kg 7-9 Each Leg 6 kg 7-9 Each Leg 4 kg 7-9 Each Leg
6 kg 7-9 Each Leg 10 kg 7-9 Each Leg 10 kg 7-9 Each Leg
10 kg 7-9 Each Leg 10 kg 7-9 Each Leg 10 kg 7-9 Each Leg
12 kg 7-9 Each Leg 12 kg 7-9 Each Leg 12 kg 7-9 Each Leg

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
- 12-15 - 12-15 - 12-15
 - 12-15 - 12-15

- 12-15 - 12-15 - 12-15

Set 1 Set 2
Weight Reps Weight Reps
- 15-20 Each Leg
- 15-20 Each Leg - 15-20 Each Leg

30 kg 15-20 Each Leg 30 kg 15-20 Each Leg

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
- 15 - 12 - 10
- 15 - 12 - 10

- 15 - 12 - 10
 Notes

Notes

Done In machine

Notes

Notes

Notes
 Notes

Fire hydrant

Notes
The Phoenix Method - Female PRO

Client: Sofia Fraile

Coach: Mark Carroll

A1) 45* DB Press Neutral Grip Pause for 1s at bottom

Week Sets Reps

1 4 10,8,6,10
2 4 10,8,6,10
3 4 10,8,6,10
4 4 10,8,6,10

A2) Pull Ups - Supinated If cannot perform 3 body weight reps, swap for "Pull Ups -
Week Sets Reps

1 4 MAX
2 4 MAX
3 4 MAX
4 4 MAX

B1) 65* Prone DB Lateral Raises Last Set Drop Set x 1

Week Sets Reps

1 3 12,10,8
2 3 12,10,8
3 3 12,10,8
4 3 12,10,8

B2) One Arm DB Row

Week Sets Reps

1 3 12 Each Arm,10 Each Arm,8 Each Arm

2 3 12 Each Arm,10 Each Arm,8 Each Arm
3 3 12 Each Arm,10 Each Arm,8 Each Arm
4 3 12 Each Arm,10 Each Arm,8 Each Arm

C) Face Pulls - Rope 3 sec pause

Week Sets Reps

1 3 8-10
 2 3 8-10
3 3 8-10
4 3 8-10

D1) 45* Incline DB Curls Supinated. Pause for 2s at bottom

Week Sets Reps

1 3 12,10,8
2 3 12,10,8
3 3 12,10,8
4 3 12,10,8

D2) Lying DB Tricep Extensions Pause for 2s at bottom

Week Sets Reps

1 3 12,10,8
2 3 12,10,8
3 3 12,10,8
4 3 12,10,8
 Phase: PHASE 1 GYM

Workout: Upper 1 Day: Tuesday

Rest Tempo Set 1 Set 2 Set 3 Set 4

Weight Reps Weight Reps Weight Reps Weight
45 2110 - 10 - 8 - 6 -
45 2110 16 kg 10 20 kg 8 24 kg 6 20 kg
45 2110 20 kg 10 24 kg 8 28 kg 6 20 kg
45 2110 20 kg 10 24 kg 8 24 kg 6 20 kg

wap for "Pull Ups - Supinated - Eccentric Focused" & do with 5 second eccentrics to failure
Rest Tempo Set 1 Set 2 Set 3 Set 4
Weight Reps Weight Reps Weight Reps Weight
120 2010 28 kg MAX 28 kg MAX 28 kg MAX 28 kg
120 2010 - MAX - MAX - MAX -
120 2010 35 kg 10 28 kg 8 21 kg 6 42 kg
120 2010 - MAX - MAX - MAX -

Rest Tempo Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
30 2010 3 kg 12 4 kg 10 6 kg 8
30 2010 8 kg 12 10 kg 10 12 kg 8
30 2010
30 2010 10 kg 12 12 kg 10

Rest Tempo Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
120 2010 12 kg 12 Each Arm 14 kg 10 Each Arm 16 kg 8 Each Arm
120 2010 14 kg 12 Each Arm 16 kg 10 Each Arm 18 kg 8 Each Arm
120 2010
120 2010 16 kg 12 Each Arm 18 kg 10 Each Arm 20 kg 8 Each Arm

Rest Tempo Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
75 2013 15 kg 8-10 17 kg 8-10 20 kg 8-10
75 2013 20 kg 8-10 20 kg 8-10 17.5 kg 8-10
75 2013
75 2013 15 kg 8-10 15 kg 8-10 15 kg 8-10

Rest Tempo Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
30 2210 4 kg 12 6 kg 10 8 kg 8
30 2210 8 kg 12 8 kg 10 12 kg 8
30 2210
30 2210 - 10 - 8

Rest Tempo Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
60 2210 4 kg 12 4 kg 10 6 kg 8
60 2210 8 kg 12 8 kg 10 12 kg 8
60 2210
60 2210 - 12 - 10 - 8
 Set 4 Notes
Reps
10
10
10
10

ntrics to failure
Set 4 Notes
Reps
MAX
MAX
10
MAX

Notes

Notes

Notes
Actually 3 seconds pause

Notes

Notes
The Phoenix Method - Female PRO

Client: Sofia Fraile Phase: PHASE 1 GYM

Coach: Mark Carroll Workout: Lower 2

A) Floating Trap Bar Deadlift Pause for 1s at bottom. Use BB if no Trap Bar
Week Sets Reps Rest Tempo

1 4 10,8,6,10 150 2110

2 4 10,8,6,10 150 2110
3 4 10,8,6,10 150 2110
4 4 10,8,6,10 150 2110

B) DB Front Foot Elevated Split Squats

Week Sets Reps Rest Tempo

1 3 8-10 Each Leg 120 3010

2 3 8-10 Each Leg 120 3010
3 3 8-10 Each Leg 120 3010
4 3 8-10 Each Leg 120 3010

C) Leg Press - Feet Middle - Paused

Week Sets Reps Rest Tempo

1 3 8-10 90 2310
2 3 8-10 90 2310
3 3 8-10 90 2310
4 3 8-10 90 2310

D) Kas Glute Bridge Use smith machine if available

Week Sets Reps Rest Tempo

1 4 20,15,12,10 90 2010
2 4 20,15,12,10 90 2010
3 4 20,15,12,10 90 2010
4 4 20,15,12,10 90 2010

E) Glute Medius 30* Angle Kickbacks - Cable

Week Sets Reps Rest Tempo

1 3 10-12 Each Leg 60 2010

 2 3 10-12 Each Leg 60 2010
3 3 10-12 Each Leg 60 2010
4 3 10-12 Each Leg 60 2010

F) Plank - Stir the Pot

Week Sets Reps Rest Tempo

1 3 30s 45 -
2 3 30s 45 -
3 3 30s 45 -
4 2 30s 45 -
Phase: PHASE 1 GYM

Workout: Lower 2 Day: Wednesday

f no Trap Bar
Set 1 Set 2 Set 3 Set 4
Weight Reps Weight Reps Weight Reps Weight Reps
40 kg 10 50 kg 8 60 kg 6 45 kg 10
45 kg 10 50 kg 8 60 kg 6 40 kg 10

50 kg 6 30 kg 10

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
16 kg 8-10 Each Leg 16 kg 8-10 Each Leg 16 kg 8-10 Each Leg
16 kg 8-10 Each Leg 18 kg 8-10 Each Leg 18 kg 8-10 Each Leg

20 kg 8-10 Each Leg

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
18 kg 8-10 18 kg 8-10 18 kg 8-10
45 kg 8-10 52 kg 8-10 52 kg 8-10

22 kg 8-10 22 kg 8-10 22 kg 8-10

Set 1 Set 2 Set 3 Set 4

Weight Reps Weight Reps Weight Reps Weight Reps
- 20 - 15 - 12 - 10
- 20 - 15 - 12 - 10

- 20 10 kg 15 20 kg 12 30 kg 10

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
7.5 kg 10-12 Each Leg 7.5 kg 10-12 Each Leg 7.5 kg 10-12 Each Leg
5.7 kg 10-12 Each Leg 5.7 kg 10-12 Each Leg 5.7 kg 10-12 Each Leg

25 kg 10-12 Each Leg 25 kg 10-12 Each Leg 25 kg 10-12 Each Leg

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
- 30s - 30s - 30s
- 30s - 30s - 30s
 Notes

Notes

Notes

Notes

Machine

Notes
Abductor machine

Notes
The Phoenix Method - Female PRO

Client: Sofia Fraile Phase: PHASE 1 GYM

Coach: Mark Carroll Workout: Upper 2

A1) Seated BB Overhead Press Pause for 1s at bottom

Week Sets Reps Rest Tempo Set 1
Weight
1 4 10,8,6,10 45 2110 20 kg
2 4 10,8,6,10 45 2110 20 kg
3 4 10,8,6,10 45 2110
4 4 10,8,6,10 45 2110 -

A2) Pull Ups - Neutral If cannot perform 3 body weight reps, swap for "Pull Ups - Neu
Week Sets Reps Rest Tempo Set 1
Weight
1 4 MAX 120 3010 3 kg
2 4 MAX 120 3010 -
3 4 MAX 120 3010
4 4 MAX 120 3010 -

B1) Seated DB Lateral Raises Last set drop set x 1

Week Sets Reps Rest Tempo Set 1
Weight
1 3 12,10,8 30 2010 8 kg
2 3 12,10,8 30 2010 3 kg
3 3 12,10,8 30 2010 6 kg
4 3 12,10,8 30 2010 6 kg

B2) Lat Pulldown - Mid-Pronated Last Set Drop Set x 1

Week Sets Reps Rest Tempo Set 1
Weight
1 3 12,10,8 120 2010 25 kg
2 3 12,10,8 120 2010 25 kg
3 3 12,10,8 120 2010 30 kg
4 3 12,10,8 120 2010 35 kg

C) Reverse Pec Deck

Week Sets Reps Rest Tempo Set 1
Weight
1 3 10-12 60 2010 7.5 kg
 2 3 10-12 60 2010 7.5 kg
3 3 10-12 60 2010 7.5 kg
4 3 10-12 60 2010 10 kg

D1) 65* Incline DB Hammer Curls

Week Sets Reps Rest Tempo Set 1
Weight
1 3 12,10,8 30 3010 12 kg
2 3 12,10,8 30 3010 8 kg
3 3 12,10,8 30 3010 8 kg
4 3 12,10,8 30 3010

D2) Push Ups

Week Sets Reps Rest Tempo Set 1
Weight
1 3 MAX 60 3010 -
2 3 MAX 60 3010 12 kg
3 3 MAX 60 3010 -
4 3 MAX 60 3010
PHASE 1 GYM

ut: Upper 2 Day: Friday

Set 1 Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight Reps
10 30 kg 8 35 kg 6 30 kg 10
10 20 kg 8 20 kg 6 20 kg 10

10 - 8 - 10

p for "Pull Ups - Neutral - Eccentric Focused" for 8 reps

Set 1 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight Reps
MAX 5 kg MAX 5 kg MAX 10 kg MAX
MAX - MAX - MAX - MAX

MAX - MAX - MAX - MAX

Set 1 Set 2 Set 3

Reps Weight Reps Weight Reps
12 12 kg 10 8 kg 8
12 4 kg 10 4 kg 8
12 8 kg 10 10 kg 8
12 8 kg 10 12 kg 8

Set 1 Set 2 Set 3

Reps Weight Reps Weight Reps
12 30 kg 10 35 kg 8
12 30 kg 10 35 kg 8
12 35 kg 10 40 kg 8
12 40 kg 10 45 kg 8

Set 1 Set 2 Set 3

Reps Weight Reps Weight Reps
10-12 7.5 kg 10-12 7.5 kg 10-12
 10-12 5 kg 10-12 5 kg 10-12
10-12 7.5 kg 10-12 7.5 kg 10-12
10 7.5 kg 11 5 kg 12

Set 1 Set 2 Set 3

Reps Weight Reps Weight Reps
12 12 kg 8
12 12 kg 10 16 kg 8
12 12 kg 10 16 kg 8

Set 1 Set 2 Set 3

Reps Weight Reps Weight Reps
MAX - MAX - MAX
MAX 10 kg MAX 8 kg MAX
MAX - MAX - MAX
 Notes

d" for 8 reps

Notes

Notes

Notes

Notes
Notes

Notes
The Phoenix Method - Female PRO

Client: Sofia Fraile Phase: PHASE 1 GYM

Coach: Mark Carroll Workout: Lower 3

A) Box Squats Box at 90 deg. Feet slightly wider than usual squat stance. Pause on
Week Sets Reps Rest Tempo

1 4 10,8,6,10 150 2210

2 4 10,8,6,10 150 2210
3 4 10,8,6,10 150 2210
4 4 10,8,6,10 150 2210

B) BB Hip Thrust 6+6 Tempo Contrast Method 6 reps x 1 &1/4 reps + 6 normal reps (
Week Sets Reps Rest Tempo

1 4 6+6 120 2010

2 4 6+6 120 2010
3 4 6+6 120 2010
4 4 6+6 120 2010

C1) Seated Leg Curl Last Set Drop Set x 1

Week Sets Reps Rest Tempo

1 3 12,10,8 30 3010
2 3 12,10,8 30 3010
3 3 12,10,8 30 3010
4 3 12,10,8 30 3010

C2) DB Deficit Reverse Lunges

Week Sets Reps Rest Tempo

1 3 8-10 Each Leg 120 2010

2 3 8-10 Each Leg 120 2010
3 3 8-10 Each Leg 120 2010
4 3 8-10 Each Leg 120 2010

D) Leg Extensions - 1 & 1/4 Reps at Top Last set drop set x 1
Week Sets Reps Rest Tempo

1 3 12,10,8 60 2010
 2 3 12,10,8 60 2010
3 3 12,10,8 60 2010
4 3 12,10,8 60 2010

E) Decline Bench Lying Leg Raises

Week Sets Reps Rest Tempo

1 3 12,10,8 45 3010
2 3 12,10,8 45 3010
3 3 12,10,8 45 3010
4 3 12,10,8 45 3010
 Phase: PHASE 1 GYM

Workout: Lower 3 Day: Saturday

quat stance. Pause on box then explode up

Set 1 Set 2 Set 3 Set 4
Weight Reps Weight Reps Weight Reps Weight Reps
20 kg 10 30 kg 8 30 kg 6 20 kg 10

20 kg 10 30 kg 8 40 kg 6 25 kg 10

4 reps + 6 normal reps (no 1/4 rep) = 1 set

Set 1 Set 2 Set 3 Set 4
Weight Reps Weight Reps Weight Reps Weight Reps
20 kg 6+6 20 kg 6+6 20 kg 6+6 20 kg 6+6

20 kg 6+6 20 kg 6+6 20 kg 6+6 20 kg 6+6

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
25 kg 12 30 kg 10

30 kg 12 35 kg 10 37.5 kg 8

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
- 8-10 Each Leg - 8-10 Each Leg 8 kg 8-10 Each Leg

- 8-10 Each Leg - 8-10 Each Leg - 8-10 Each Leg

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
20 kg 12 20 kg 10 20 kg 8
22.5 kg 12 25 kg 10 22.5 kg 8

Set 1 Set 2 Set 3

Weight Reps Weight Reps Weight Reps
- 12 - 10 - 8
 Notes

Notes

Machine

Notes

Notes

Notes
Notes